GETTING FIT

General fitness plays an important role in trekking. In the chart below is the minimal training required for the trek.

Ideally a normal person needs minimum of 45 days of preparation for a high altitude trek. Cardiovascular endurance has to be improved, which can be done by running, brisk walking, stair climbing and swimming.

The concentration is on 2 major groups of muscles, which will needs strengthening (hands, chest and legs).

Exercise

Count / Duration

Brisk walking

Continuous and maintained for at least for one hour (8 km - 1 hour)

Running

Minimum continuous running (30 min - 4 km)

Stair Climbing

15 to 20 mins of stair climbing at a moderate pace, preferably with a 5 kg back pack.

Pushups or wall pushups

10 counts X 3 repetitions, and after the first week you can increase the count and repetition progressively.